Training2XL

WEEKLY FULL BODY TRAINING SPLIT FOR SUMMER

Now, before you continue reading please understand that everyone’s training split may look slightly different and this specific split might not work for you, your goals, what you’re training for, what you have available to you, and your schedule (because … IT DEPENDS 🤷🏻‍♀️), but this is more meant to provide an example of how you could break up your training throughout the week

DAY 01 - LIFT A: SQUAT + PULL
Knee-dominant movements + horizontal & vertical pulling (both bilateral + unilateral)

DAY 02 - LIFT B: HINGE+ PRESS
Hip-dominant movements + horizontal & vertical pressing (both bilateral + unilateral)

DAY 03 - CONDITIONING (or just something for the heart!)
This could be in the form of intervals, sprints, circuit training, playing a sport, etc.

DAY 04 - LIFT C: FULL BODY
A blend of the foundational movement patterns - both bilateral and unilateral (squat, hinge, push, pull, etc)

Spacing your sessions out throughout the week will also ensure that you’re giving your body ample recovery to get the most out of each session (quality over quantity, baby!), so it could look like this …

MONDAY: LIFT A

WEDNESDAY: LIFT B

FRIDAY: CONDITIONING

SATURDAY: LIFT C

(Again, just an example)

If you want a monthly training schedule for July + August along with 8-weeks of programming to cover the whole summer, then I encourage you to join the TRAINING2XL Summer Advent Calendar!

Comment on this post with your favourite exercise for a discount code to use👀

🔗 on Alena Luciani | TRAINING2XL

Go down an ESCALATOR (↖️↘️) instead of an ELEVATOR (⬇️⬆️)

This is one of my favourite cues for the rear foot elevated split squat because I love coaching a slight forward lean to shift the weight primarily into the front foot (as opposed to be super upright and distributing the weight equally) - in my opinion, unilateral exercises are meant to load one side more at a time (knowing you’ll be doing the same on the opposite limb)

The escalator visual forces someone to think about driving the knee down and back (↖️↘️) and coming up at the same angle

Some other cues:
〰️ Drive weight through a tripod foot (big toe, pinky toe + heel)
〰️ Knee tracks in line with middle toes like a train on tracks
〰️ Heart over heel (slight lean forward)
〰️ Juice limes between armpits

Whether you’re an athlete in sport or athlete in life, having cues that you actually remember and can actually execute are so important to get the most out of a movement - if you’re a coach, trainer or movement professional, no one cares how smart you sound if people don’t understand how to use your cues (just a thought🤷🏻‍♀️)

If you’re looking for practical continuing education that you can actually use and apply immediately in your coaching practice, check out the Coaching Foundations Course (you’ll also get CEU’s through the NSCA and CEC’s through canfitpro ), and use code: COACHESCLUB for $200 off

🔗 on Alena Luciani | TRAINING2XL

BALANCE CHALLENGE: spelling your name with the bottom of your foot (you can do capital letters, cursive, or a combo - go wild), repeat on both sides, and progress to the next level

Stability is truly the foundation to strength training, it’s so important and has SO much transfer into sport and in life, so even though this is a fun little challenge to try, it also is a great drill to use in a warm-up or training session to work on single leg stability

TIPS/ CUES:
- Keep a soft bend in the anchor leg
- Hands on hips
- Keep eyes glued to a spot on the ground (at least for the first 2 levels)
- Think about spelling the letter with your heel so your whole leg moves to write it

What would level 04 be?👀